The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #176
    Crikey, its a 30 foot ape! Kong's Avatar
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    02.01.08

    Back

    All weights in kgs/lbs

    Warmup sets in itallics

    Smith Machine Bent-Over Row
    20/44x12
    60/132x10
    100/220x8
    110/242x4

    Smith Machine Shrugs
    60/132x10
    140/308x4
    140/308x4

    Seated Cable Row
    100lbsx10
    Stack (200lbs)x8
    Stack + 5kgx6

    Cable Pulldowns
    60/132x10
    105/231x9
    120/264x4

    ME Rack Pull (From knee height)
    60/132x10
    100/220x3
    140/308x3
    180/396x3
    220/484x3
    230/506x1
    240/528x1
    260/572xfail
    250/550xfail

    A pathetic machine workout followed up with some rack pulls that i impressed myself with and left my entire back sore as hell!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  2. #177
    Crikey, its a 30 foot ape! Kong's Avatar
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    03.01.08

    Delts, Bis

    All weights in kgs/lbs

    Warmup sets in itallics

    Military Press
    20/44x12
    40/88x10
    60/132x3
    70/154x3
    80/176x3
    90/198x1

    Seated Smith Behind-Neck Press
    60/132x8
    80/176x4
    90/198x2

    One-Arm Side DB Raises
    10/22x8
    12.5/27.5x4
    Finished with a dropset
    12.5/27.5x3 - 10/22x4 - 7.5/16.5x3
    - 5/11x3 - 3.5/7.7x5

    Ez-Bar Preacher Curls superset with Alternate DB Hammer Curls
    20/44x10
    30/66x4...12.5s/27.5sx4
    30/66x4...12.5s/27.5sx4
    30/66x4...12.5s/27.5sx4
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  3. #178
    Senior Member McVein's Avatar
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    Strong pressing in here Kong.
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  4. #179
    Crikey, its a 30 foot ape! Kong's Avatar
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    04.01.08

    Legs

    All weights in kgs/lbs

    Warmup sets in itallics

    ME BB Squats
    60/132x10
    100/220x3
    110/242x3
    120/264x3
    130/286x3
    140/308x1
    150/330x1

    Leg Extensions
    50lbsx10
    80lbsx10
    90lbsx8

    SLDL
    60/132x10
    100/220x5
    110/242x2

    Some seated calf raises superset with light standing calf raises
    Last edited by Kong; 01-07-2008 at 11:55 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  5. #180
    Crikey, its a 30 foot ape! Kong's Avatar
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    06.01.08

    Back, Biceps

    All weights in kgs/lbs

    Warmup sets in itallics

    Underhand Pulldowns
    60/132x12
    75/165x10
    105/231x6
    120/264x4

    ME Regular DL
    60/132x10
    140/308x3
    180/396x3
    220/484xfail...got it halfway but hammies tightened up and failed
    210/462x1...would have gone up smoother if i hadnt failed on the 210

    Low Seated Cable Row
    Wanted to do BB Dead Row but my training partner moaned that his lower back wasnt feeling too good after the deads...wuss
    150lbsx10
    Stack (200lbs) + 10/22x6
    Stack + 15/33x4

    Standing Cable Pullovers
    20/44x10
    35/77x10
    40/88x7

    Prone DB Rear Delt Raises
    7.5s/16.5sx10
    10s/22sx10
    12.5s/27.5sx7

    Standing Ez-Bar Curls
    20/44x10
    35/77x6
    40/88x4

    One-Arm DB Preacher Curls
    7.5/16.5x10
    10/22x8
    12.5/27.5x5...my biceps are weak as hell!
    Last edited by Kong; 01-07-2008 at 12:14 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  6. #181
    Crikey, its a 30 foot ape! Kong's Avatar
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    Doncaster, England
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    07.01.08

    ME Bench, Chest, Tris

    Weights in kgs/lbs

    All warmup sets in itallics

    ME BB Dead Press
    60/132x10
    100/220x3
    110/242x3
    120/264x3
    125/275x1
    130/286x1

    Incline BB Bench
    60/132x10
    90/198x6
    95/209x4

    High-Incline DB Flyes
    10s/22sx10
    17.5s/38.5sx10
    20s/44sx8

    Ez-Bar Skullcrushers
    20/44x10
    35/77x6
    40/88x4

    One-Arm Rope Pushdowns
    5/11x10
    15/33x9
    20/44x4
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  7. #182
    Crikey, its a 30 foot ape! Kong's Avatar
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    11.01.08

    ME Squat, Quads, Hamstrings, Calves

    Weights in kgs/lbs

    All warmup sets in itallics

    ME Box Squats
    60/132x10
    100/220x3
    110/242x3
    120/264x3
    130/286x1
    140/308x1

    Leg Press
    150/330x10
    300/660x6
    310/682x4

    Leg Extentions
    40lbsx10
    90lbsx10
    100lbsx7

    SLDL
    20/44x10
    100/220x6
    110/242x4

    Skipped leg curls coz ive got a fresh tattoo on my calf.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  8. #183
    Crikey, its a 30 foot ape! Kong's Avatar
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    12.01.08

    Delts

    Weights in kgs/lbs

    All warmup sets in itallics

    Could barely lift a thing today. Had a heavy night lastnight drinking and staying out till early hours plus i had to get up and go straight to the gym with barely any food in me...

    Log Press
    60/132x3
    70/154x3

    Nautilus Close Grip OH Press
    Cant remember, about 75kg for 6 reps and then i gave up and fell asleep on the bench next to me
    Last edited by Kong; 01-15-2008 at 08:47 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  9. #184
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
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    Doncaster, England
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    14.01.08

    ME Pull, Back, Bis

    Weights in kgs/lbs

    All warmup sets in itallics

    ME Power Cleans
    20/44x10
    60/132x3
    70/154x3
    80/176x3
    85/187x1

    Bent-Over BB Row
    60/132x10
    90/198x6
    95/209x4

    Underhand Pulldowns
    60/132x10
    120/264x6
    135/297x2 (Both an inch off touching my upper chest)

    Cable Pullovers
    20/44x10
    35/77x10
    40/88x8

    Prone DB Rear Delt Raises
    5s/11sx10
    11s/24sx9
    12.5s/27.5sx7

    Standing Ez-Bar Curls
    20/44x10
    40/88x5
    45/99x1

    One-Arm DB Preacher Curls
    5/11x10
    10/22x9
    12.5/27.5x5

    Decent session.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  10. #185
    Crikey, its a 30 foot ape! Kong's Avatar
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    Doncaster, England
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    15.01.08

    ME Bench, Chest, Tris

    All weights in kgs/lbs

    Warmup sets in itallics

    ME Flat BB Bench (Touch & Go)
    60/132x10
    100/220x3
    110/242x3
    120/264x3
    125/275x1
    130/286x1

    Incline BB Bench
    50/110x10
    95/209x6
    100/220x4

    Incline DB Flyes
    7.5s/16.5sx10
    20s/44sx10

    CG BB Bench
    50/110x10
    90/198x5
    95/209x3
    Havent done these in a few weeks so strengths dropped on them

    One-Arm Rope Pushdowns
    5/11x10
    15/33x8
    20/44x4
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  11. #186
    Watchya talkn bout willis
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    Nice lifts kong. Whats a BB dead press? Bench off of pins?
    Weight:207
    375/300/365 Goal by summer:415/315/415

  12. #187
    Crikey, its a 30 foot ape! Kong's Avatar
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    Yeah i got it off HeavyBomber. Its a partial bench off the pins in the rack, makes it really difficult and you cant move much more weight than normal bench.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  13. #188
    Watchya talkn bout willis
    Join Date
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    Posts
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    I've tried them once and they were brutal
    Weight:207
    375/300/365 Goal by summer:415/315/415

  14. #189
    Crikey, its a 30 foot ape! Kong's Avatar
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    Yeah, its that inital second or two when your entire torso tightens up under the weight and your not sure if your gonna get the lift. Very brutal.
    Last edited by Kong; 01-16-2008 at 01:35 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  15. #190
    Crikey, its a 30 foot ape! Kong's Avatar
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    Doncaster, England
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    19.01.08

    Delts, Traps

    All weights in kgs/lbs

    Warmup sets in itallics

    Push Press
    40/88x10
    50/110x3
    60/132x3
    70/154x3
    85/187x3
    95/209xfail
    95/209x1

    Seated Nautilus Machine Press (Palms facing)
    104/229x6
    111/244x4

    One-Arm Side Raises
    10/22x5
    11/24x5

    Seated DB Cleans
    10s/22sx10
    20s/44sx6
    22.5s/49.5sx4

    BB Shrugs
    60/132x10
    100/220x6
    110/242x4

    Power Shrugs
    120/264x3
    140/308x3
    160/352x3

    Hang Cleans
    20/44x10
    40/88x3
    50/110x3
    60/132x3
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  16. #191
    Crikey, its a 30 foot ape! Kong's Avatar
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    Doncaster, England
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    21.01.08

    ME Pull, Back

    All weights in kgs/lbs

    Warmup sets in itallics

    ME Low Rack Pull (From mid-shin level)
    60/132x10
    100/220x3
    140/308x3
    190/418x2...could have got 3 but had no chalk so grip failed
    200/440x1
    210/462x1...had to borrow straps of someone

    Bent-Over Underhand BB Row
    60/132x10
    95/209x6
    100/220x4...grip felt awkward, switching back to normal grip next time

    Close-Grip Pulldowns
    60/132x10
    120/264x4
    135/297x2

    HS Chest-Supported Row
    25ps/55psx10
    75ps/165psx7
    75ps/165psx5
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  17. #192
    Crikey, its a 30 foot ape! Kong's Avatar
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    31.04.08

    Haven't checked in for ages but thought i'd give an update. 2 months ago i split with my partner of 3 years and in the process lost most of my belongings and a house. I ended up stopping training and going out every night and taking various recreational drugs. Obviously as a result i've become weak but now i've moved back to my parents and im working at getting back what i've lost. I also haven't been able to trin my back in a month due to a shoulder injury i sustained working on the door which causes my right arm to go dead during any pulling movement.

    Chest, Bis

    All weights in kgs/lbs

    Warmup sets in itallics

    Flat BB Bench
    60/132x10
    90/198x5
    95/209x5
    100/220x5
    105/231x5
    110/242x3

    Incline BB Bench
    50/110x10
    80/176x7
    90/198x4

    Incline DB Flyes
    10s/22sx10
    17.5s/38.5sx7
    15s/33sx10

    Ez-Bar Curls
    20/44x10
    40/88x5
    44/96.8x2

    Ez-Bar Preacher Curls
    20/44x10
    30/66x4
    25/55x5
    Last edited by Kong; 04-03-2008 at 05:46 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  18. #193
    rebuilding the foundations Herandi's Avatar
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    **** sorry to hear about that kong, keep at the weights it should take your mind off things.
    "Our greatest glory is not in never falling, but in rising every time we fall."

  19. #194
    Crikey, its a 30 foot ape! Kong's Avatar
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    Doncaster, England
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    07.04.08

    All warmup sets in ittalics

    Weights in kgs/lbs

    Low Rack Pull
    60/132x10
    100/220x3
    140/308x3
    170/374x3
    180/396x1
    190/418x1

    Flat BB Pause Bench
    60/132x10
    80/176x3
    100/220x3
    110/264x3
    115/275x1
    120/286x1

    BB Dead Row
    20/44x10
    85/187x5
    85/187x5
    85/187x5

    Dips
    BWx5
    BWx5
    BWx5

    Cable Row with rope
    140lbsx12
    150lbsx8
    160lbsx4

    Incline DB Flyes
    12.5s/27.5sx12
    15s/33sx10
    17.5s/38.5sx8

    BB Shrugs
    60/132x10
    90/198x5
    90/198x5
    90/198x5
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  20. #195
    Crikey, its a 30 foot ape! Kong's Avatar
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    01.05.08

    Haven't checked in for a while.

    All warmup sets in ittalics

    Weights in kgs/lbs

    Chinups (BW 252+ lbs)
    Warmup on underhand pulldowns x2
    BWx3
    BWx3
    BWx1 to 5 second hold at top

    Clean & Press
    30/66x10
    60/132x3
    70/154x3
    75/165x3

    Close-Grip Pulldowns
    120/264x5
    120/264x5
    120/264x5

    One-Arm DB Upright Row
    17.5/38.5x5
    17.5/38.5x5
    17.5/38.5x5

    Overhand Pulldowns
    60/132x10
    75/165x8
    90/198x6

    Prone DB Raises
    7.5s/16.5sx10
    8.5s/18.7sx8
    10s/22sx6

    Close-Grip Bench s/set BB Curls (Went light on CG Bench, haven't done them in a while)
    40/88x10 - 20/44x10
    80/176x5 - 40/88x5
    80/176x5 - 40/88x5
    80/176x5 - 40/88x5

    Ez-Bar Preacher Curls
    20/44x10
    25/55x6

    DB Skullcrushers
    8.5s/18.7sx10
    10s/22sx9
    11s/24.2sx6

    DB Shrugs (Stayed light and concentrated on the contraction)
    10s/22sx10
    26s/57.2sx8
    30s/66sx4
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  21. #196
    Crikey, its a 30 foot ape! Kong's Avatar
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    19.06.08

    Back, Delts, Triceps

    All weights in kgs/lbs

    Warmup sets in itallics

    Deadlifts
    60/132x10
    120/264x3
    160/352x3
    200/440x1

    BB Dead Row
    90/198x5
    90/198x5
    90/198x5

    Underhand Cable Pulldowns
    90/198x10
    105/231x8
    120/264x4

    Hang Cleans
    20/44x10
    50/110x3
    50/110x3
    50/110x3

    Seated Military Press
    40/88x10
    60/132x5
    60/132x5
    60/132x5

    Upright Cable Row
    30/66x10
    40/88x8
    45/99x6

    CG Bench
    40/88x10
    80/176x5
    80/176x5
    80/176x5

    Cable Pushdowns
    80lbsx10
    90lbsx4
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  22. #197
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,028

    26.06.08

    ME Push, Delts, Tris, Abs, Calves

    All weights in kgs/lbs

    Warmup sets in itallics

    Flat BB Pause Bench
    60/132x10
    105/231x3
    115/253x3
    125/278x1

    Incline DB Bench superset with Pec-Deck Flyes
    40s/88sx4 50lbsx10
    40s/88sx2 100lbsx10

    Standing Military BB Press superset with Side Plate Raises
    20/44x10
    65/143x4 2.5s/5.5sx10
    65/143x2 2.5s/5.5sx10
    65/143x2 2.5s/5.5sx10

    CG Bench
    20/44x10
    80/176x5
    80/176x5
    80/176x5

    Cable Pushdowns
    30lbsx20

    Situps
    3 sets of 5

    Calf Raises
    375lbsx5
    375lbsx5
    375lbsx5
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  23. #198
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,028

    10.07.08 - Pull

    All weights in kgs/lbs

    Warmup sets in itallics

    Power Cleans
    20/44x10
    60/132x5
    65/143x5
    70/154x3

    BB Dead Row
    20/44x10
    90/178x5
    95/189x4

    ME High Rack Pull superset with Close-Grip Pulldowns
    100/220x3 105/231x5
    140/308x3 120/264x5
    180/396x1 135/297x2
    Intended to go up to 5pps on rack pulls but grip went as i've lost my chalk.

    Laying leg Curls
    4 Platesx8
    5 Platesx8
    6 Platesx7

    Ez-Bar Curls
    10/22x10
    30/66x5
    35/77x5
    40/88x3

    Decline Situps
    3 sets of 5 on progressively steeper declines

    Strength's getting back up there!
    Last edited by Kong; 07-09-2008 at 07:26 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  24. #199
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,028

    11.07.08 - ME Push

    All weights in kgs/lbs

    Warmup sets in itallics

    ME Dead Squats (Off pins in rack, just above paralell)
    60/132x10
    100/220x3
    110/242x3
    120/264x1
    130/286x1

    ME Rack Lockouts
    60/132x10
    100/220x3
    140/308x3
    160/352x1
    170/374x1 - Elbows flared out a little

    Leg Press
    150/330x10
    300/660x5
    310/682x3

    Nautilus Chest Press (Dip simulating grip)
    71/156x10
    105/231x5
    111/244x3

    BB Military Press
    40/88x10
    60/132x5
    65/143x5

    BB Close-Grip Bench
    40/88x10
    80/176x5
    85/187x4 - Too hard to lockout after chest and delts

    Standing Machine Calf Raises
    195lbsx10
    375lbsx5
    390lbsx5

    Stationary Bike (HIIT)
    3x30 seconds all out/30 seconds slow on level 1 - Im new to cardio so took it steady
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  25. #200
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,028

    Setback!

    Yet again another setback in my training! Broke my finger on Friday at work (i'm a bouncer) because some guy touched a good female friend of mine somewhere he shouldn't have. I'll just have to soldier on through and do what i can.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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